Thunder Athletics

Tuesday, August 11th:

Teams of 3

Min 0:00-6:00

Max Rep Strict Pull-Ups

*1 Partner working at a time

Min 6:00-30:00

AMRAP 24
12/9 Calorie Assault Bike
12 GHD Sit-Ups

*Partners compete relay style 1 working: 2 resting

*On the first 6min window aim to get ~30 reps a piece. Scale by doing kipping or banded strict pull-ups.

Monday, August 10th

Front Squat Week 11

Build to 1 Rep at 92.5% of 1RM

Or

5x1 @ 75% Deload

Conditioning

AMRAP 10
30 Double Under
15 Air Squat
3 Clean & Jerk 135/95

NFT
2-3x100m Reverse Sled Drag
2-3x:30s Wall Sit *Add weight if needed

Saturday August 8th

Schedule

9:30 -

In teams of 2

Amrap 8

1000m run together
Max burpees

-Rest 2-

Amrap 8

30 dball over shoulder 100/70
Max cal bike

-Rest 2-

Amrap 8

50 slam balls
Max Meter farmers carry AHAP

10:30 - On-Ramp

11:30 - Wod

Last week!

Friday, August 7th

Main Lift - Clean Progression Week 10

Every 1:30 x 8 sets (12min)

1 Clean

*Starting at 70% of your 1RM and building. Attempts 7 & 8 should be for PR’s or establishing a current 1RM.

Conditioning:

CAP 15

100m D-Ball Bearhug Carry (100/70)
25 Chest-2-Bar
or
5 Rope Climb from seated position
25 Toes-2-Bar
25 Pull-Ups or 5 Rope Climb
100m D-Ball Bearhug Carry (100/70)

Strength
3-5x5-10 Strict Pull-Up
3-4x:30s Farmers Hold.

Thursday, August 6th

40 Burpee
800m Run
120 Double Unders
80 Step-Ups
120 Double Unders
800m Run
40 Burpee

Yesterday!

Tuesday, August 4th:

Teams of 2

4 Rounds

400m Run (together)
20 D-Ball Over Box (30”) (100/70)
400m Run (together)
10 Deadlift (275/195)

Last week’s festivities!

Monday, August 3rd

Front Squat Week 10
2x3 @ 65%
2x3 @ 75%
1x1 @ 85%

Conditioning

In a 9:00 window…

80 Wall Ball (20/14)
500m Row
Max Rep Squat Cleans (135/95) (Scale: Power Clean + Front Squat)

*Wall Ball Reps Capped at 5:00

**Ideally ~1.5-2min for squat cleans.

NFT

Complete at an easy pace

2-3 Sets of..

500m Row
16 Walking Lunge w/ Stretch

-rest as needed between-